Ok, let's face it. When it comes to Thanksgiving, the last thing people really want to think about is how many calories will get consumed in one sit down meal complete with all the trimmings. While blissful ignorance may minimize the post consumption guilt, consider this. You can actually enjoy your turkey dinner guilt free with a pre-planned, pre-meal morning workout designed to ramp up your metabolism right into Black Friday.
The number of calories you’ll actually burn will depend on a number of factors like your age, weight, gender, muscle mass and fitness level. The greatest single factor you can control in any given moment is your effort.
Aaron Anthonsen, Franchisee of Gymguyz in Peachtree City, which opened in January, offers up this Thanksgiving day workout that can burn up to 1,000 calories. (About Gymguyz: an in-home training fitness program that brings the workout to you – at home, the office, local park, etc.)
Embrace this workout with a killer mentality and you’ll reap the calorie torching benefits long into the night. Expect to workout between 90 minutes to 2 hours to help burn the meal off before you eat it.
So with cardio warm-up and cool down plan to spend 20- 25 minutes on each of these four circuits which includes high intensity interval training, strength training, and core conditioning.
(Move from each exercise as fast as possible with minimal rest in between each)
Warm Up: Jog 10 min
Sweat Off Those Sweet Potatoes:
1. Cardio Blast: Burpees 60 sec
2. Push Up x 20 (upper body)
3. Jump Squat x 20 (lower body)
4. Plank with Alternating Leg Lifts x 20 (core)
Repeat # 1-4 as noted above (plan to spend 20 to 25 minutes on each of the four circuits)
Train Off that Turkey and Gravy
5. Cardio Blast: Low Shuffle right/left x 60 sec
Make a large step to the right with your right foot. Carry your left foot to where your right foot was. As your left foot comes down, again move your right foot further right. Again carry your left foot over to where your right foot was. After a few shuffles (depending on how large the space is), switch directions. The larger the steps you take and the quicker you go, the harder it will get.
6. Renegade Row x 20 (Choose a challenging dumbbell weight and alternate rows with each arm from a straight arm plank position) (upper/core)
7. Plyometric Alternating Lunges x 20 (lower)
Start by lowering yourself into a standard lunge position with your right leg parallel to the floor. Immediately push off the floor and switch legs so you are in a lunge with your left leg parallel to the floor. Repeat 20 times.
8. Right Side Plank Pulses x 20 (core)
Position yourself in a traditional side plank: lay on your side with your elbow on the ground and the rest of your arm perpendicular to the rest of your body and your feet stacked on each other. Lift your hips off the ground and distribute your weight evenly to your feet and your propped up elbow. Pulse your top hip towards the ceiling. Repeat 20 times.
Repeat # 5-8 as noted above.
Push Through those Potatoes
9. Cardio Blast: If available, sprint up/down fight of steps x 60 sec (if no steps, high knees in place)
10. Dead lift/bicep curl x 20 (Choose a challenging barbell or dumbbell weight). Perform dead lift portion of exercise first followed by bicep curl. (combo upper/lower/core)
Begin by standing behind your barbell with your feet shoulder width apart. Squat down and grab the barbell with your palms facing up, shoulder width apart (your back should stay straight with your knees only slightly bent) and extend your knees back into a standing position.
Curl the bar into your chest and bring your wrists to your shoulders. Slowly return the bar to your thighs in a standing position. Bend at the waist and place the bar back into its original position on the floor. Repeat 20 times
11. Squat/Shoulder Press x 20 (Choose a challenging medicine ball weight. Hold close to chest as you go from standing to squat phase of exercise; then explode into shoulder press as you rise from squat. (combo upper/lower/core).
12. Left Side Plank Pulses x 20 (core)
Repeat 9 – 12 as noted above.
Pump Iron for that Pumpkin Pie
13. Cardio Blast: Mountain Climbers x 60 sec
Begin in a push-up position with your feet connected and arms extended and even with your shoulders. Lift your knee as close to your chest as you can with your other leg remaining extended. Quickly, return your foot back to its starting position while you bring your other knee as close to your chest as possible. Alternate for 60 seconds.
14. Kettle Bell Swings x 20 (upper/lower/core)
Place the kettlebell between your feet and stand over it with your feet shoulder-width apart. Bend your knees, squat down and grip the kettlebell with both hands, palms facing you and your back straight. Get the bell chest height with your arms extended by driving your hips and legs back up into a standing position.Follow the bell’s momentum as it comes back down and return back into your squatting position. Repeat 20 times.
15. Tricep Dip off Chair or Bench x 20 (upper)
Begin by placing your hands shoulder-width apart on the chair and hoist yourself up while you extend your legs out, feet side-by-side. Lower your body until your elbows are parallel with your shoulders. Raise your body back into your starting position. Repeat 20 times.
16. Spider Planks x 20
With your elbows shoulder-width apart and forearms flat on the mat, lift your body, legs off the floor into standard plank position . Keep your hips in place as you bend your knee and bring it toward your triceps. Return your leg into its original spot as you alternate legs. Repeat 20 times.
Repeat # 13-16 as noted above.
Cool Down/Stretch x 8 min
